Hurtsogood - Uhtred Ragnarson - Hurtsogood - If you're seriously dedicated to putting on size, track your calories for a week to get your average daily intake. Then, keep adding calories to that total until you start putting on weight.
The best phrase Ive heard regarding people who claim they can't gain weight is that they are bad at math. Just keep steadily adding caloires until you start to gain weight. Then keep that amount steady until you stop gaining weight. Then up the calories again. This is one of the more effective ways to do it, without having the fat gain far outpace the muscle gain. You will gain both, but be smart about it and you'll not blow up.
Yeah dude I don't want stretch marks, I just want to be lean like Wonderboy.
Im pretty much built exactly like him height size, around high 170s, what should my caloric surplus be limited to if I didn't want to get fat or fuck up my skin?
I don't know. Maybe 300-500 surplus per day. But like I said, you have to actually know what your current BMR is and most people don't know and you also have to ACTUALLY consume that surplus, which many people can't seem to do.
So finding out what you actually take in and they making sure you actually exceed that by 300-500 calories per day is the biggest struggle.
Thanks for the reply man, much appreciated.
Let me also say, with the amount of cardio I'm doing, will diet play a severe factor? can I eat whatever I want or should I eat healthy?
man_dingo -
Op
- why are u training 2-3 hrs a day. If u are doing weight training, stick to 45-60min max for best gains (especially since u claim to be natty)
- keep cardio for another day if possible
- how to work out how much calories yiu should be consuming/ maintainence phase
simply multiply your weight by 13 ie 170lbs x 13 = 2,200 calories per day
now if u wanted to bulk- a 500cal surplus is good (this is where so many people go wrong). The ‘eat big train big’ only applies to those juicing. U simply can’t make use of all that food and expect it to turn to muscle
if u wanted to cut, aim to lose 2lbs per week. Cutting too much results in muscle loss
Download one one of those food counters/ and track your daily calorie intake
I'm trying to become a better fighter, I'm pretty much obsessed. Is there really no way I could maintain this schedule and still manage to add weight?
Should i just drop BJJ and focus on my striking for an hour and a half a day?
And i I already downloaded one of those apps. It's on my phone, and I've started today.
Uhtred Ragnarson - Let me also say, with the amount of cardio I'm doing, will diet play a severe factor? can I eat whatever I want or should I eat healthy?
If you don't get enough calories in, it won't matter where they come from. Keeping them coming from healthier sources is prefereble, all else being equal, but the bigger issue is eating in a clear calorie surplus. If you don't do that, it won't matter.
I use to eat a dozen boiled eggs a day on top of my normal diet. They make for a good source of protein and calories. If you work your ass off, sleep right, and eat big you'll put on size. Hell GOMAD works if you can tolerate dairy, I just can't do that shit.
ufc98newb - WidespreadPanic - Neil McCauley - I have put on roughly 30 pounds of muscle in the past 5 years. thats 6 pounds a year or 0.5 pounds a month. I am natty. I attribute it to diet and consistency.
Go to the store and look at hamburger and find a pack that weighs six pounds or two that weigh 3 pounds.
Now, imagine that added to your arms and half to your quads. You'd look freaky. That is a LOT of beef/meat.
It is only normal to put on about 4 pounds of lean mass if you are genetically gifted and you're in your 20s.
It's also reasonable if you have not regulary lifted, IOW, a newbie.
It is very unusual to put on 30 pounds of MUSCLE, lean muscle in five years unless you are doing PEDs, and are genetically gifted to a near freaky level.
I'm not saying it's impossible but unless someone had certified weighings in by a clinician in a displacement tank I would take it with a grain of salt.
Neil has posted about this stuff on the og, ALOT, over the years. he lives the life. diet, sleep exercise, etc. He is basically our resident Patrick Bateman. take everything on the internet with a grain of salt, but he comes off very believable, imo.
If he had said 'I gained 30lbs over five years, and I was 22 (or so) at the time and I had not lifted before,and I got weighed in a dunk tank before and after,' then sure.
But otherwise, it's at most wishful thinking.
Neil, do you have any before pics??
Hurtsogood - Uhtred Ragnarson - Let me also say, with the amount of cardio I'm doing, will diet play a severe factor? can I eat whatever I want or should I eat healthy?
If you don't get enough calories in, it won't matter where they come from. Keeping them coming from healthier sources is prefereble, all else being equal, but the bigger issue is eating in a clear calorie surplus. If you don't do that, it won't matter.
Hmm. Fair enough. I get it. All I need to do is make that surplus.
I have several questions for you...
1. What's your favorite minimalist lifting program I could do while training that often?
2. Any further tips for recovery? Besides shitty half assed massages from my girl, and taking a hot bath - I don't do much.
3. What diet plans do you like the most? My coach says I'm lean enough to the point where I'm going to have to eat a lot to move up a weight class. I mentioned doing a paleo diet, he laughed it off and said I should have at least two shakes before coming to the gym, and as soon as I leave the gym after showering I should grab a few burgers, fries and a shake to crush on the way home. Then have a later dinner after that. Any comment?
ufc98newb - Neil, do you have any before pics??
And Neil, no one will judge you, but are you on stuff?
Uhtred Ragnarson - Hurtsogood - Uhtred Ragnarson - Let me also say, with the amount of cardio I'm doing, will diet play a severe factor? can I eat whatever I want or should I eat healthy?
If you don't get enough calories in, it won't matter where they come from. Keeping them coming from healthier sources is prefereble, all else being equal, but the bigger issue is eating in a clear calorie surplus. If you don't do that, it won't matter.
Hmm. Fair enough. I get it. All I need to do is make that surplus.
I have several questions for you...
1. What's your favorite minimalist lifting program I could do while training that often?
2. Any further tips for recovery? Besides shitty half assed massages from my girl, and taking a hot bath - I don't do much.
3. What diet plans do you like the most? My coach says I'm lean enough to the point where I'm going to have to eat a lot to move up a weight class. I mentioned doing a paleo diet, he laughed it off and said I should have at least two shakes before coming to the gym, and as soon as I leave the gym after showering I should grab a few burgers, fries and a shake to crush on the way home. Then have a later dinner after that. Any comment?
Mininalist is pretty vague. Main idea would be gong heavy enough on big lifts to elicit the stimulus and hypertrophy needed to grow while not using too much volume since you're already doing do much volume with MMA that you're pushing your recover ability.
Maybe 3 to 5 sets of 5-12 reps of Bench, OHP, Deadlift and Squat. Make sure to do some pulling such as pullups and rows to keep your shoulders and back strong and healthy, although grappling involves a lot of pulling already. Do at least 2 sessions a week. Maybe Bench, deadlift one day, OHP Squat the other. Just alternate those. Throw in pullups or rows both days. That's super basic.
Recovery is going to be eating and sleeping enough. If you don't do both of those things seriously, you will just spin your wheels. Seriously, its the most important part.
Diet is whatever you can actually stick to and not either puke your guts out in training or stop doing consistantly. You can worry about tweaking your diet once you actually commit and prove you can do it. Optimizing means nothing if you're not even doing it.
^^ None of this is static and you will need to montior and adjust as you go. Injuries will pop up and as body composition changes things may need to be tweaked. Just having someone give you a framework doesn't let you off the hook from figuring out what you need more of and what you need less of.
Neil McCauley - WidespreadPanic - Neil McCauley - I have put on roughly 30 pounds of muscle in the past 5 years. thats 6 pounds a year or 0.5 pounds a month. I am natty. I attribute it to diet and consistency.
Go to the store and look at hamburger and find a pack that weighs six pounds or two that weigh 3 pounds.
Now, imagine that added to your arms and half to your quads. You'd look freaky. That is a LOT of beef/meat.
It is only normal to put on about 4 pounds of lean mass if you are genetically gifted and you're in your 20s.
It's also reasonable if you have not regulary lifted, IOW, a newbie.
It is very unusual to put on 30 pounds of MUSCLE, lean muscle in five years unless you are doing PEDs, and are genetically gifted to a near freaky level.
I'm not saying it's impossible but unless someone had certified weighings in by a clinician in a displacement tank I would take it with a grain of salt.
I am 29. The weight gain would be from 24-29.
I am 6 feet tall and the weight gain was from 165-195. I had only played sports/martial arts etc. and done calisthenics prior to lifting heavy in the gym at 24.
I am probably genetically gifted. I can dunk as a 6’0 white guy.
Here are some pics for proof for you homos.
my brazilian ex gf too cause why not
and my filipina current gf
Iron will, you seem upset
Your Brazilian ex looks nice! You do too, no homo
DanWilliamson -Uhtred Ragnarson - DanWilliamson - What is a good supplement for gaining weight naturally?
The 6 supplements listed below may help you gain more muscle with your exercise program.
Creatine. Creatine is a molecule that’s produced naturally in your body. …
Protein Supplements. Getting enough protein is critical for gaining muscle. …
Weight Gainers. …
Beta-Alanine. …
Branched-Chain Amino Acids. …
HMB.
Will do. Headed to GNC this Saturday.
Does anyone have a solid lifting program thats somewhat minimalist. I'm following a fairly new SOF prep plan in addition to this, as you can imagine, it's a bitch.
If minimalist is what you want then this will work:
The Power Of One
by Matt Biss
So what is this mysterious program? The simplicity will taunt you: one movement per day. That’s it. We’re going to select the most productive movements possible, and then wreck ourselves with them. There will be no skipping squats and deadlifts so you can sneak over to the hack squat and leg curl. There are no excuses, no jumping things you don’t like to do. Destroy one lift for the entire training session and get out.
Monday: Squat
Tuesday: Incline Press
Wednesday: Chest-Supported Row
Thursday: Deadlift
Friday: Clean and Press
Saturday: Pull-up
Sunday: Rest
But Matt, "you whine, "I don’t see any biceps curls or triceps kickbacks!"
Listen, after you’ve spent 45 minutes doing rows, come back and whine again. Oh, wait, you won’t be able to because you’ll be in the fetal position clutching yourself. Seriously, with such a big focus on heavy, compound lifts, the little things will take care of themselves. This is the fastest way we can put on some serious size.
Minimalist programs that involve lifting 6 days a week might not be what most people looking for "minimalist" programs are looking for. Not bad if you can manage the everyday component though.
Hurtsogood - Uhtred Ragnarson - Hurtsogood - Uhtred Ragnarson - Let me also say, with the amount of cardio I'm doing, will diet play a severe factor? can I eat whatever I want or should I eat healthy?
If you don't get enough calories in, it won't matter where they come from. Keeping them coming from healthier sources is prefereble, all else being equal, but the bigger issue is eating in a clear calorie surplus. If you don't do that, it won't matter.
Hmm. Fair enough. I get it. All I need to do is make that surplus.
I have several questions for you...
1. What's your favorite minimalist lifting program I could do while training that often?
2. Any further tips for recovery? Besides shitty half assed massages from my girl, and taking a hot bath - I don't do much.
3. What diet plans do you like the most? My coach says I'm lean enough to the point where I'm going to have to eat a lot to move up a weight class. I mentioned doing a paleo diet, he laughed it off and said I should have at least two shakes before coming to the gym, and as soon as I leave the gym after showering I should grab a few burgers, fries and a shake to crush on the way home. Then have a later dinner after that. Any comment?
Mininalist is pretty vague. Main idea would be gong heavy enough on big lifts to elicit the stimulus and hypertrophy needed to grow while not using too much volume since you're already doing do much volume with MMA that you're pushing your recover ability.
Maybe 3 to 5 sets of 5-12 reps of Bench, OHP, Deadlift and Squat. Make sure to do some pulling such as pullups and rows to keep your shoulders and back strong and healthy, although grappling involves a lot of pulling already. Do at least 2 sessions a week. Maybe Bench, deadlift one day, OHP Squat the other. Just alternate those. Throw in pullups or rows both days. That's super basic.
Recovery is going to be eating and sleeping enough. If you don't do both of those things seriously, you will just spin your wheels. Seriously, its the most important part.
Diet is whatever you can actually stick to and not either puke your guts out in training or stop doing consistantly. You can worry about tweaking your diet once you actually commit and prove you can do it. Optimizing means nothing if you're not even doing it.
Now how often can I do this? And will 2x a week allow for hypertrophy to happen? Like if I'm striking and rolling 5x a week, what should my lifting schedule look like from a glance?
Additionally, what percentage of my 1 rpm should I be lifting for each set?
and bro, thanks so much for this. Guys like you keep me coming back to the UG (instead of pissing my time away at work on the OG)
Uhtred Ragnarson - Hurtsogood - Uhtred Ragnarson - Hurtsogood - Uhtred Ragnarson - Let me also say, with the amount of cardio I'm doing, will diet play a severe factor? can I eat whatever I want or should I eat healthy?
If you don't get enough calories in, it won't matter where they come from. Keeping them coming from healthier sources is prefereble, all else being equal, but the bigger issue is eating in a clear calorie surplus. If you don't do that, it won't matter.
Hmm. Fair enough. I get it. All I need to do is make that surplus.
I have several questions for you...
1. What's your favorite minimalist lifting program I could do while training that often?
2. Any further tips for recovery? Besides shitty half assed massages from my girl, and taking a hot bath - I don't do much.
3. What diet plans do you like the most? My coach says I'm lean enough to the point where I'm going to have to eat a lot to move up a weight class. I mentioned doing a paleo diet, he laughed it off and said I should have at least two shakes before coming to the gym, and as soon as I leave the gym after showering I should grab a few burgers, fries and a shake to crush on the way home. Then have a later dinner after that. Any comment?
Mininalist is pretty vague. Main idea would be gong heavy enough on big lifts to elicit the stimulus and hypertrophy needed to grow while not using too much volume since you're already doing do much volume with MMA that you're pushing your recover ability.
Maybe 3 to 5 sets of 5-12 reps of Bench, OHP, Deadlift and Squat. Make sure to do some pulling such as pullups and rows to keep your shoulders and back strong and healthy, although grappling involves a lot of pulling already. Do at least 2 sessions a week. Maybe Bench, deadlift one day, OHP Squat the other. Just alternate those. Throw in pullups or rows both days. That's super basic.
Recovery is going to be eating and sleeping enough. If you don't do both of those things seriously, you will just spin your wheels. Seriously, its the most important part.
Diet is whatever you can actually stick to and not either puke your guts out in training or stop doing consistantly. You can worry about tweaking your diet once you actually commit and prove you can do it. Optimizing means nothing if you're not even doing it.
Now how often can I do this? And will 2x a week allow for hypertrophy to happen? Like if I'm striking and rolling 5x a week, what should my lifting schedule look like from a glance?
Additionally, what percentage of my 1 rpm should I be lifting for each set?
and bro, thanks so much for this. Guys like you keep me coming back to the UG (instead of pissing my time away at work on the OG)
I would say alternate those two basic workouts and get at least 2 lifting sessions in per week. The issue is that you're putting in so much volume with the striking and grappling work, that its really dependent on how well you can recover and how well your body handles the workload that's going to determine how much more volume you can add. Everyone has a slightly different workload they can handle.
Imagine your ability to recover is $100 dollars to spend each week. If MMA and regular life shit takes 85 of those dollars, you only have 15 more dollars to spend on lifting volume. You can go over a little bit in a given week, but if you chronically overspend on that $100 dollars week after week and month after month, at some point, your shit is going to break.
Everything has a recovery cost associated with it. Not sleeping has a cost. MMA has a cost. Lifting has a cost. Drinking has a cost. Stress at work or with the wife or girlfriend or kids has a cost.
Your recovery ability is a finite resource.
So you if are lifting twice a week and feel great, you could add some volume by adding a third day or a fourt day, or just adding more work to each workout. Many ways to do it, but if you over reach too much, you're not going to be able to progress for that long.
Uhtred Ragnarson - Hurtsogood - Uhtred Ragnarson - Hurtsogood - Uhtred Ragnarson - Let me also say, with the amount of cardio I'm doing, will diet play a severe factor? can I eat whatever I want or should I eat healthy?
If you don't get enough calories in, it won't matter where they come from. Keeping them coming from healthier sources is prefereble, all else being equal, but the bigger issue is eating in a clear calorie surplus. If you don't do that, it won't matter.
Hmm. Fair enough. I get it. All I need to do is make that surplus.
I have several questions for you...
1. What's your favorite minimalist lifting program I could do while training that often?
2. Any further tips for recovery? Besides shitty half assed massages from my girl, and taking a hot bath - I don't do much.
3. What diet plans do you like the most? My coach says I'm lean enough to the point where I'm going to have to eat a lot to move up a weight class. I mentioned doing a paleo diet, he laughed it off and said I should have at least two shakes before coming to the gym, and as soon as I leave the gym after showering I should grab a few burgers, fries and a shake to crush on the way home. Then have a later dinner after that. Any comment?
Mininalist is pretty vague. Main idea would be gong heavy enough on big lifts to elicit the stimulus and hypertrophy needed to grow while not using too much volume since you're already doing do much volume with MMA that you're pushing your recover ability.
Maybe 3 to 5 sets of 5-12 reps of Bench, OHP, Deadlift and Squat. Make sure to do some pulling such as pullups and rows to keep your shoulders and back strong and healthy, although grappling involves a lot of pulling already. Do at least 2 sessions a week. Maybe Bench, deadlift one day, OHP Squat the other. Just alternate those. Throw in pullups or rows both days. That's super basic.
Recovery is going to be eating and sleeping enough. If you don't do both of those things seriously, you will just spin your wheels. Seriously, its the most important part.
Diet is whatever you can actually stick to and not either puke your guts out in training or stop doing consistantly. You can worry about tweaking your diet once you actually commit and prove you can do it. Optimizing means nothing if you're not even doing it.
Now how often can I do this? And will 2x a week allow for hypertrophy to happen? Like if I'm striking and rolling 5x a week, what should my lifting schedule look like from a glance?
Additionally, what percentage of my 1 rpm should I be lifting for each set?
and bro, thanks so much for this. Guys like you keep me coming back to the UG (instead of pissing my time away at work on the OG)
Oh also, working in the 70-80% of your max range seems to be a sweet spot. So keep most of the working sets in there.
Uhtred Ragnarson - ufc98newb - Neil, do you have any before pics??
And Neil, no one will judge you, but are you on stuff?
Probably. Would have to look around for them though.
And NO. I even have Low T and have battled with ulcerative colitis for years.
